"Does Milk Strengthen Bones?" The Truth Revealed by the Latest Science

1. Introduction

• Why the relationship between milk and bones has been believed for years, its background, and advertising strategies (e.g., "Got Milk?" campaign)

2. Milk and Calcium: Origins of the Conventional Wisdom

• Reasons why milk is considered a primary source of calcium

• Harvard's Professor Willett's view: "Reducing fracture risk is not necessarily" "Milk is not indispensable"Columbia Institute of Human Nutrition+3Harvard T.H. Chan School of Public Health+3PRESIDENT Online+3Kaigo Post Seven+2PRESIDENT Online+2

3. Latest Scientific Research ①: Association with Fracture Risk

• Large-scale data from the University of Maryland: 400g/day of milk increases fracture risk by 15%PRESIDENT Online+1

• Potential oxidative stress and inflammation due to galactose

4. Latest Scientific Research ②: Effects of Dairy Products in General

• Yogurt and fermented milk reduce fracture risk (fermented milk 250g each –15%, cheese 43g each –19%)PRESIDENT Online

• Effects on postmenopausal women in Japan, the USA, Australia, etc., and trends in bone density in elderly menJ Milk+1

5. The Significance of Milk in Japanese Studies and School Lunches

• Survey in Tokyo's integrated junior and senior high schools: Trend of stronger heel bones with over 200ml/dayPRESIDENT Online+7Japan Dairy Association+7The Economic Times+7

• Potential effects of promoting calcium absorption in school lunches

6. Not Just Milk! A Wide Range of Calcium Sources

• Comments from Dr. Jeri Nieves: If milk is not suitable, obtain calcium from other sourcesColumbia Institute of Human Nutrition

• Options such as leafy greens, tofu, fish, small fish, fortified plant milk, fermented milk (yogurt, cheese)Columbia Institute of Human Nutrition+2PRESIDENT Online+2

7. Strengthening Bones: A Multifaceted Approach

• The importance of calcium, vitamin D, and protein (recommended amounts, etc.)Verywell Health

• Roles of other nutrients such as magnesium, vitamin K2, collagen (vitamin C)The Times of India

• Effects of moderate exercise and strength trainingEatingWell

8. Caution: Risks of Overconsumption

• Increased risk of hip fractures with more than 3 cups of milk a day (especially in women)Verywell Health

• Observational reports of increased mortality risk, cancer risk, and fracture risk from Swedish studies (causal relationship not yet confirmed)PRESIDENT Online+1

9. Overall Evaluation: How Should Milk Be Positioned?

• Organizing both the benefits and risks

• Paying attention to individual differences and cultural/genetic background differences

10. Practical Advice

• Finding the optimal way to ensure calcium intake

• Incorporating into diet balance and lifestyle habits (e.g., milk + vegetables, exercise habits)

• Alternatives for those who cannot drink milk (plant-based milk, etc.)